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How Many Calories in New Zealand Spinach, Cooked, Boiled, Drained, with Salt?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 3 kcal | 0.4g |
| 100g | 12 kcal | 1.3g |
| 1 cup, chopped | 22 kcal | 2.3g |
A new zealand spinach, cooked, boiled, drained, with salt contains 12 calories per 100g. A typical 1 cup, chopped (180g) provides about 22 calories. New Zealand Spinach, Cooked, Boiled, Drained, with Salt is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
New Zealand Spinach, Cooked, Boiled, Drained, with Salt Nutrition Facts
| Nutrient | Per 100g | Per serving (180g) |
|---|---|---|
| Calories | 12 kcal | 22 kcal |
| Protein | 1.3g | 2.3g |
| Carbohydrates | 2.1g | 3.8g |
| of which Sugars | 0.2g | 0.4g |
| Fat | 0.2g | 0.4g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 1.4g | 2.5g |
| Sodium | 343.0mg | 617mg |
| Potassium | 102.0mg | 184mg |
| Calcium | 48.0mg | 86mg |
| Iron | 0.7mg | 1.3mg |
| Vitamin C | 16.0mg | 28.8mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.9µg | 2µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- A good source of vitamin C (18% DV)
- Calories: 1% DV
- Protein: 3% DV
- Carbohydrates: 1% DV
- Fibre: 5% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 15% DV
- Potassium: 2% DV
- Calcium: 4% DV
- Iron: 4% DV
- Vitamin C: 18% DV
- Vitamin A: 0% DV
- Selenium: 2% DV
- Riboflavin (B2): 8% DV
Useful for tracking new zealand spinach, cooked, boiled, drained, with salt
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does new zealand spinach, cooked, boiled, drained, with salt fit your diet?
Low-carb / keto
New Zealand Spinach, Cooked, Boiled, Drained, with Salt contains 2.1g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 12 calories per 100g, new zealand spinach, cooked, boiled, drained, with salt is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in new zealand spinach, cooked, boiled, drained, with salt per 100g?
New Zealand Spinach, Cooked, Boiled, Drained, with Salt contains 12 calories per 100g, based on USDA reference data.
Is new zealand spinach, cooked, boiled, drained, with salt high in calories?
A 1 cup, chopped of new zealand spinach, cooked, boiled, drained, with salt (180g) has around 22 calories — roughly 1% of a 2,000-calorie daily intake.
Is new zealand spinach, cooked, boiled, drained, with salt good for weight loss?
At 12 calories per 100g, new zealand spinach, cooked, boiled, drained, with salt is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, chopped provides about 22 calories.
How much protein is in new zealand spinach, cooked, boiled, drained, with salt?
New Zealand Spinach, Cooked, Boiled, Drained, with Salt contains 1.3g of protein per 100g.
Is new zealand spinach, cooked, boiled, drained, with salt a good source of fibre?
New Zealand Spinach, Cooked, Boiled, Drained, with Salt is relatively low in fibre at 1.4g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does new zealand spinach, cooked, boiled, drained, with salt compare to bamboo shoots, cooked, boiled, drained, without salt?
New Zealand Spinach, Cooked, Boiled, Drained, with Salt has 12 calories per 100g, close to bamboo shoots, cooked, boiled, drained, without salt at 12 — 0 calories fewer per 100g. See the full macro breakdown above.
Is new zealand spinach, cooked, boiled, drained, with salt keto-friendly?
New Zealand Spinach, Cooked, Boiled, Drained, with Salt contains 2.1g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of new zealand spinach, cooked, boiled, drained, with salt for 20g of protein?
With 1.3g of protein per 100g, you'd need roughly 1538g of new zealand spinach, cooked, boiled, drained, with salt to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to new zealand spinach, cooked, boiled, drained, with salt by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| New Zealand Spinach, Cooked, Boiled, Drained, with Salt (this page) | 12 kcal | 1.3g | 2.1g | 0.2g |
| Bamboo Shoots, Cooked, Boiled, Drained, without Salt | 12 kcal | 1.5g | 1.9g | 0.2g |
| Cabbage, Chinese (pak-choi), Cooked, Boiled, Drained, without Salt | 12 kcal | 1.6g | 1.8g | 0.2g |
| Cucumber, Peeled, Raw | 12 kcal | 0.6g | 2.2g | 0.2g |
| New Zealand Spinach, Cooked, Boiled, Drained, without Salt | 12 kcal | 1.3g | 2.1g | 0.2g |
| Beans, Mung, Mature Seeds, Sprouted, Canned | 12 kcal | 1.4g | 2.1g | 0.1g |
| Cabbage, Chinese (pak-choi), Cooked, Boiled, Drained, with Salt | 12 kcal | 1.6g | 1.8g | 0.2g |
More kit for new zealand spinach, cooked, boiled, drained, with salt tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.